Showing posts with label stress. Show all posts

My Afternoon Snack


This is my go-to smoothie in the afternoon if I’m feeling a little tired and sluggish.  Maca is an endocrine adaptogen that has the ability to support healthy hormone production and is great for stamina and energy! Cinnamon is a blood sugar balancer and helps keep the sugar cravings away!



COCONUT MACA SMOOTHIE

INGREDIENTS: (all organic if possible)

1 cup unsweetened nut milk
¼ cup coconut milk (can)
1 frozen banana
1 tbsp maca powder (find it here:
1 tbsp nut butter
1/2 tsp vanilla
1/2 tsp ground cinnamon
2 Medjool dates, pitted

DIRECTIONS:


Blend all ingredients together in a blender until smooth and creamy!


*Please request to join my private Facebook group: Wellness Warriors   This is where I most all my most valuable content and upcoming classes and events! 
Copyright, 2018, Jackie Mart. For further information about this blog, or Optimum Wellness LLC, contact Jackie Mart at 712.790.5883 or Jackie@OptimumWellnessMN.com. As a holistic nutritionist and lifestyle coach, I will support you in taking steps to a healthier and happier you. My goal is to help you create an art of balance in your life. You will also learn how important balance between primary foods (relationships, physical activity, sleep, career and spirituality) and secondary foods (organic food and whole food) is.
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Wellness Warriors




I created a private Facebook group to reach and impact the people who would like to learn more about improving their health and their life! A big part of living your best life is fueling your mind and body, eliminating toxins, exercising, getting adequate sleep, and being a part of a community! Each week I will be posting videos and information in my group to help empower you to make the best choices for your health. If you have topics you would like me to cover please let me know! CLICK HERE to request to join my Wellness Warriors group! 


Copyright, 2018, Jackie Mart. For further information about this blog, or Optimum Wellness LLC, contact Jackie Mart at 712.790.5883 or Jackie@OptimumWellnessMN.com. As a holistic nutritionist and lifestyle coach, I will support you in taking steps to a healthier and happier you. My goal is to help you create an art of balance in your life. You will also learn how important balance between primary foods (relationships, physical activity, sleep, career and spirituality) and secondary foods (organic food and whole food) is.

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Monkey Mind


A stressed mind focuses on everything all at once instead of breaking down tasks into smaller components. I know when I am overly tired and stressed I feel overwhelmed, especially on Mondays when I wake up and scan my weekly schedule on my phone.  Here are a few tips for calming your monkey mind! 

 1. Count down from 5 to 1. (5 Second Rule) The moment you feel yourself hesitate (when you know you should do something) start counting backward 5-4-3-2-1, then GO. The Rule is a proven, form of meta-cognition. When you use it, you shift mental gears, interrupt your habit of overthinking and awaken your pre-frontal cortex – making change easy. The rule acts as a “starting ritual” that breaks bad habits and triggers positive new behavior change. By the time your get to one you will have refocused your energy.  

 2. Practice mindfulness.  Breathe. Notice the things around you and what is taking up space. Feel yourself inside your body. Listen to the sounds around you. This will bring you back into your physical body and into the present moment. 

 3. Take a nap if you can! A 20 minute cat nap does wonders for me if I am feeling out of sorts! 

 4. Call your mom. (or your best friend, sister, brother, etc.) Don't talk about yourself- ask them questions about their life! This will force you focus more on what is most important in life. It's not the piddly things you are probably worrying about-- trust me!! 

 5. Delegate tasks.  You do NOT have to do everything alone! Reach out to your coworkers, spouse, children, parents, or etc. if you need help! Asking for help is a sign of STRENGTH, not weakness!
*If you have any other tips or tricks you personally use for your monkey mind please share! 

Copyright, 2017, Jackie Mart. For further information about this blog, or Optimum Wellness LLC, contact Jackie Mart at 712.790.5883 or Jackie@OptimumWellnessMN.com. As a holistic nutritionist and lifestyle coach, I will support you in taking steps to a healthier and happier you. My goal is to help you create an art of balance in your life. You will also learn how important balance between primary foods (relationships, physical activity, sleep, career and spirituality) and secondary foods (organic food and whole food) is.



www.OptimumWellnessMN.com
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Jackie's Health Tip of the Week 4/16/17


Inflammation is not only the mechanism of pain, including achy muscles and swollen joints, but is also the root cause of many other health concerns, including autoimmune diseases, infections, heart disease, diabetes, cancer, Alzheimer's disease, and obesity. 

To reduce inflammation avoid or reduce foods including sugar, high-glycemic foods, trans fat, processed and refined foods, and all foods you are individually allergic or sensitive: Common culprits included gluten, dairy, soy, corn, eggs, and nightshades. 

A good night's sleep, stress management, and regular exercise can decrease inflammation!

Supplements to consider: Tart cherry juice, Boswellia, and Turmeric.  Please reach out if you would like more information or would like to be tested for possible food allergies or intolerances.



Copyright, 2017, Jackie Mart. For further information about this blog, or Optimum Wellness LLC, contact Jackie Mart at 712.790.5883 or Jackie@OptimumWellnessMN.com. As a holistic nutritionist and lifestyle coach, I will support you in taking steps to a healthier and happier you. My goal is to help you create an art of balance in your life. You will also learn how important balance between primary foods (relationships, physical activity, sleep, career and spirituality) and secondary foods (organic food and whole food) is.
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Jackie's Health Tip of the Week 11/20/16


Strengthen your immune system with these simple steps! 

 1. Get enough sleep: Go to bed before midnight. (Ideally at 10 PM if you wake up at 6 AM) Going to bed early provides the opportunity for melatonin levels to rise (supports immune system) and cortisol levels to decrease (hinders immune system), allowing for a restful, deep sleep and optimal immune function. Tips for improving your sleep: http://jackieamart.blogspot.com/2015/07/not-getting-enough-zzzzs.html

 2. Eat fresh, nutrient-dense, whole foods: Vitamins A, C, D3 and zinc are needed for immune function. Eating a wide variety of foods and nutrients is ideal so your body gets all the essentials it needs! 

 3. Add garlic and ginger to your meals: These are both immune supportive and anti-viral, antibacterial, and antifungal.  Do not consume refined sugar because this depresses the immune system and causes inflammation in the body. 

 4. Stay hydrated: Drink plenty of filtered water, herbal teas, and broths to help your kidneys eliminate waste and keep your bowel movements regular! 

 5. Move your body: Exercise keeps your blood and lymph moving and increases your ability to respond to stress. 

 6. Get your vitamin D3 levels checked: Adults should be taking 5,000 IU's daily if you live in the northern states due to decreased sun exposure during the winter months. Importance of Vitamin D3 and your health: http://jackieamart.blogspot.com/2013/09/vitamin-d-sunshine-mega-vitamin.html

 7. Probiotics: Gut flora affects the immune system.  Take a whole food supplement that contains both prebiotics and probiotics or increase your consumption of fermented foods and beverages  (sauerkraut, kimchi. kombucha, kefir, yogurt, etc) Learn more about probiotics: http://jackieamart.blogspot.com/2011/08/probiotics-do-you-need-them-how-is-your.html





 CLICK HERE to check out my next 5 Day Self Love Online Boot Camp in December to stay on track with your health and wellness goals this holiday season!






Copyright, 2016, Jackie Mart. For further information about this blog, or Optimum Wellness LLC, contact Jackie Mart at 712.790.5883 or Jackie@OptimumWellnessMN.com. As a holistic nutritionist and lifestyle coach, I will support you in taking steps to a healthier and happier you. My goal is to help you create an art of balance in your life. You will also learn how important balance between primary foods (relationships, physical activity, sleep, career and spirituality) and secondary foods (organic food and whole food) is.
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Jackie's Health Tip of the Week 10/30/16



If you find yourself feeling anxious, jumpy, and panicky mid-afternoon, or lethargic, uncomfortable and sluggish, it could be your lunch stressing you out, rather than your job! 


*Don't rush your lunch. The faster you eat, the more likely you are to swallow air, which can cause wind, bloating and abdominal pain. People often swallow too much air as a reaction to stress. Try to sit quietly during and after lunch (preferably away from your desk!) A huge amount of blood - 40 percent of your blood supply - passes through the digestive system after a meal, allowing the nourishment to be absorbed and distributed throughout the body. You shouldn't even shop, let alone exercise, after eating because activity will divert most of the blood from the digestive system to help muscles perform.



CLICK HERE to follow me on Facebook for more health and wellness tips like this! 





Copyright, 2016, Jackie Mart. For further information about this blog, or Optimum Wellness LLC, contact Jackie Mart at 712.790.5883 or Jackie@OptimumWellnessMN.com. As a holistic nutritionist and lifestyle coach, I will support you in taking steps to a healthier and happier you. My goal is to help you create an art of balance in your life. You will also learn how important balance between primary foods (relationships, physical activity, sleep, career and spirituality) and secondary foods (organic food and whole food) is.
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Not Getting Enough Zzzz's?

Sleep:The cure all.  Whenever I am feeling down or sick I go to bed earlier or allow myself to sleep in. It does wonders for my emotional state and sanity!  Your body needs adequate sleep to heal itself physically and psychologically. 



The Circadian Cycle is natural physiological cycle of about 24 hours that persists even in the absence of external cues.

The cycles of light and dark that result from the movements of the sun and planets affect nearly all living creatures.  Our sleep schedules are still very much in tune with the sun and our environment.  Whenever light stimulates your skin or eyes, regardless of the source, your brain and hormonal system think its morning.  In response to the light, your hormonal system naturally releases cortisol. Cortisol is an activating hormone that is released in response to stress, light being a form of electromagnetic stress. This activates the body and prepares it for movement, work, combat or whatever may be necessary for survival. 

Why You Can’t Sleep:

Stress- Night time worries and wakefulness. 

Nutrition- Deficiencies can lead to difficulty falling or staying asleep.  A lack of magnesium –key in relaxing muscles- is associated with insomnia, and calcium is important in the production of melatonin, a hormone that regulates sleep cycles.

Sleep Apnea- A chronic, serious condition that affects millions of people.  Marked by pauses in breathing or shallow breathing during sleep that may last from a few seconds to more than a minute and can occur as many as 30 times or more per hour.  If oxygen levels drop because breathing is shallow or interrupted, the brain is triggered to wake up, so the overall quality of sleep is dramatically affected. 

Hormonal Shifts- Women are three times more likely than men to have disturbed sleep patterns, and hormonal shifts may be one reason.  When hormone levels surge or drop during pregnancy, menstrual cycles, or menopause, sleep can be dramatically affected. 

Caffeine and Alcohol Consumption

Pain- I use Pain Relief Essential Oil from Veriditas. 

Sleep Environment- Bedroom too warm, poorly ventilated, loud, uncomfortable mattress, pillow….screen time (computer, TV) , exercise, arguing too close to bedtime. 

Excito-toxins- Aspartame, hydrolyzed vegetable protein, and MSG are considered excite-toxins, a class of chemicals that overstimulates neurons, causing them to fire rapidly and ultimately die.  This effect is especially pronounced in the parts of the brain that control sleep cycles.  MSG is found in large quantities in processed foods. 

Blood Sugar- If you blood sugar is unstable, you’ll likely wake at least once in the middle of the night as your body becomes mildly hypoglycemic and your brain calls out for energy.  High-carb bedtime snacks are of the main culprits, but even a sugary dessert can impact blood sugar and interrupt sleep.  Spicy, oily, or heavy meals can also upset slumber.  

Optimizing your Sleep/Wake Cycle:  

*Get to sleep by 10:30 pm.
*Minimize your exposure to bright lights, fluorescent lights, for at least 2 hours before going to bed. This includes your laptop and phone! 
*Sleep in a room that is completely dark.
*Avoid the consumption of stimulants after lunch.
*Eat right for your metabolic type, particularly dinner.
*Drink plenty of water. Half your body weight in ounces of water each day (ex: 130/2=65 ounces)
*Exercise!
*Try unplugging all electrical appliances in bedroom. 
*Chiropractic
*Acupuncture
*Massage

More Tips:

  1.  Try meditation or yoga before bed; deep breathing
  2.  Use black out curtains
  3.  Wear socks to bed-keeps your body heat in
  4.  Wear ear plugs-allows you to hear your heartbeat; blocks outdoor noises
  5.  Use an "eye pillow" that blocks out light,TempurPedic $42
  6.  Use an essential oil diffuser, air purifier
  7. Best essential oils for sleep: lavender, chamomile, mandarin (DoTerra, Young Living, Veriditas)
  8.  Take the TV out of the bedroom
  9.  Wear non-restrictive clothing to bed
  10.  Take a warm bath w/ Epsom salt before bed
  11.  Drink herbal tea (Sleepy Time/ Nighty Night Tea)
  12. Eat foods that contain L-tryptophan.
  13. Melatonin/Sleep Supplements
  14. Have sex-releases serotonin; helps you to relax.
  15. Listen to soft, peaceful music.  (App-Relax Melodies)
  16. Drink warm milk with turmeric (almond milk may also be used)
  17. Take a detox bath- 1 cup apple cider vinegar, 1 cup sea salt, 1 cup Epsom salt, 6 drops lavender essential oil.  
Please follow me on Facebook for more health and wellness tips! 



Copyright, 2015, Jackie Mart. For further information about this blog, or Optimum Wellness LLC, contact Jackie Mart at 712.790.5883 or Jackie@OptimumWellnessMN.com. As a holistic nutritionist and lifestyle coach, I will support you in taking steps to a healthier and happier you. My goal is to help you create an art of balance in your life. You will also learn how important balance between primary foods (relationships, physical activity, sleep, career and spirituality) and secondary foods (organic food and whole food) is.

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Monday Minute

"The best way to enjoy the present moment and avoid undue stress is to refuse to let every little thing upset you. In other words, choose your battles, and don't make mountains out of molehills. Before you devote your time, energy, and emotion to an issue or situation, ask yourself two questions:
1. How important is it?
2. How much of your time, effort, and energy is really appropriate for you to put into it?

Know what really matters in life, and focus on those things. Learn the difference between major matters and minor matters."

-Joyce Meyer, "Power Thoughts"




Copyright, 2015, Jackie Mart. For further information about this blog, or Optimum Wellness LLC, contact Jackie Mart at 712.790.5883 or Jackie@OptimumWellnessMN.com. As a holistic nutritionist and lifestyle coach, I will support you in taking steps to a healthier and happier you. My goal is to help you create an art of balance in your life. You will also learn how important balance between primary foods (relationships, physical activity, sleep, career and spirituality) and secondary foods (organic food and whole food) is.
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Happy Maps

I watched this today at the gym. It's about 7 minutes long and it's worth a view! We get so caught up in our routines, efficient life, shortest routes, and "busy-ness" we often forget to enjoy the things right in front of us! :-) This will make you think differently about your daily tasks! Try something new! Be adventurous!




Copyright, 2015, Jackie Mart. For further information about this blog, or Optimum Wellness LLC, contact Jackie Mart at 712.790.5883 or Jackie@OptimumWellnessMN.com. As a holistic nutrition and lifestyle coach, I will support you in taking steps to a healthier and happier you. My goal is to help you create an art of balance in your life. You will also learn how important balance between primary foods (relationships, physical activity, sleep, career and spirituality) and secondary foods (organic food and whole food) is.
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Out of Control

What do you do when stress hits?

 Nothing wrecks healthy eating faster than a crappy day at work…or a sick kid…or an overdue pile of bills…or some other emotional catastrophe. 


While your logical mind is calmly and rationally telling you how important it is to stick with the plan and eat healthy…your out of control emotions are screaming at you to wolf down a dozen donuts, a bag of chips, an extra-large pizza, a bottle of wine, and a six-pack of beer.

 Can you guess who is going to win that argument?

 Without a pre-existing plan to handle life’s rainy days, your weight loss / getting healthy plans are going to take the occasional beating from your emotions.

 Here are a few techniques for controlling your emotions when life punches you in the face:

 Mindfulness (Write in a journal to work through what you are feeling) 
Prayer (Give it up to God; he IS listening) 
Emotional Freedom Technique (EFT)
Brain-wave relaxation (They have apps for that) 
Meditation (I go outside and lay in the grass in the sun) 
Playing music / singing (Find an upbeat station on Pandora!)
Physical activity (Walk, bike, run, yoga, swim, push-ups, sit-ups, box....)

 Note: All of these techniques may seem different but they all work on the same principles:

 *They distract you from the emotional thoughts.
*They prevent you from obsessing and bring you back into the present moment.
*They give you time for the emotions to die down and your conscious mind to regain control.

 My advice: Find something that works best for you and your unique lifestyle! 
Accountability WORKS- so if you are looking for someone to keep you on track contact a qualified professional to help you with your eating and health goals! 


Copyright, 2014, Jackie Mart. For further information about this blog, or Optimum Wellness LLC, contact Jackie Mart at 712.790.5883 or Jackie@OptimumWellnessMN.com. As a holistic nutrition and lifestyle coach, I will support you in taking steps to a healthier and happier you. My goal is to help you create an art of balance in your life. You will also learn how important balance between primary foods (relationships, physical activity, sleep, career and spirituality) and secondary foods (organic food and whole food) is.


www.optimumwellnessmn.com
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Vitamin C for Gorgeous Skin

Your skin needs vitamin C to produce collagen for more elasticity, a smoother appearance and fewer lines. Research has been found that a diet that lacks in this vitamin produces more wrinkles! Vitamin C is a natural antioxidant; it protects skin from the damaging effects of the sun, stress and pollution and helps even out the skin tone. True beauty and radiance starts from the inside out! ;-) 

What to Eat: 

 Oranges, mandarins, lemons, berries, cantaloupes, kiwis, mangoes, pineapples, watermelons, papayas, bell peppers, broccoli, and brussel sprouts! 
Find out more health and nutrition tips at one of my Clean Eating Support Group meetings. CLICK HERE for more information.

Copyright, 2014, Jackie Mart. For further information about this blog, or Optimum Wellness LLC, contact Jackie Mart at 712.790.5883 or Jackie@OptimumWellnessMN.com. As a holistic nutrition and lifestyle coach, I will support you in taking steps to a healthier and happier you. My goal is to help you create an art of balance in your life. You will also learn how important balance between primary foods (relationships, physical activity, sleep, career and spirituality) and secondary foods (organic food and whole food) is.

www.optimumwellnessmn.com
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Frequent Headaches, Jaw Clenching or Pain

Stress wreaks havoc on our health and life. I was surprised by how many symptoms there really are! If you are feeling sick your body is stressed. 





50 Common Signs and Symptoms of Stress:

1. Frequent headaches, jaw clenching or pain

2. Gritting, grinding teeth

3. Stuttering or stammering

4. Tremors, trembling of lips, hands

5. Neck ache, back pain, muscle spasms

6. Light headedness, faintness, dizziness

7. Ringing, buzzing or “popping" sounds

8. Frequent blushing, sweating

9. Cold or sweaty hands, feet

10. Dry mouth, problems swallowing

11. Frequent colds, infections, herpes sores

12. Rashes, itching, hives, “goose bumps”

13. Unexplained or frequent “allergy” attacks

14. Heartburn, stomach pain, nausea

15. Excess belching, flatulence

16. Constipation, diarrhea, loss of control

17. Difficulty breathing, frequent sighing

18. Sudden attacks of life threatening panic

19. Chest pain, palpitations, rapid pulse

20. Frequent urination

21. Diminished sexual desire or performance

22. Excess anxiety, worry, guilt, nervousness

23. Increased anger, frustration, hostility

24. Depression, frequent or wild mood swings

25. Increased or decreased appetite

26. Insomnia, nightmares, disturbing dreams

27. Difficulty concentrating, racing thoughts

28. Trouble learning new information

29. Forgetfulness, disorganization, confusion

30. Difficulty in making decisions

31. Feeling overloaded or overwhelmed

32. Frequent crying spells or suicidal thoughts

33. Feelings of loneliness or worthlessness

34. Little interest in appearance, punctuality

35. Nervous habits, fidgeting, feet tapping

36. Increased frustration, irritability, edginess

37. Overreaction to petty annoyances

38. Increased number of minor accidents

39. Obsessive or compulsive behavior

40. Reduced work efficiency or productivity

41. Lies or excuses to cover up poor work

42. Rapid or mumbled speech

43. Excessive defensiveness or suspiciousness

44. Problems in communication, sharing

45. Social withdrawal and isolation

46. Constant tiredness, weakness, fatigue

47. Frequent use of over-the-counter drugs

48. Weight gain or loss without diet

49. Increased smoking, alcohol or drug use

50. Excessive gambling or impulse buying




Copyright, 2014, Jackie Mart. For further information about this blog, or Optimum Wellness LLC, contact Jackie Mart at 712.790.5883 or Jackie@OptimumWellnessMN.com. As a holistic nutrition and lifestyle coach, I will support you in taking steps to a healthier and happier you. My goal is to help you create an art of balance in your life. You will also learn how important balance between primary foods (relationships, physical activity, sleep, career and spirituality) and secondary foods (organic food and whole food) is.

www.optimumwellnessmn.com
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